Golfers naturally shy away from believing they are athletes. It’s understandable when star players such as Shane Lowry, Kiradech Aphibarnrat and John Daly have proven themselves at the elite level with physiques that were in no way, shape or form sculpted in a gym.
However, like every other sport, perfect preparation always has a major impact on performance. And an often-overlooked component of preparation in a golfing context is fuelling your body with the right nutrition.
So, for the good of your game, try consuming a few of these choice foods and refreshments next time you play. They will sideline your hunger while keeping you physically energised and mentally sharp for the duration of your round.
1. BANANAS
If there was a fruit custom made for golfers to consume during a round, it’s got to be the humble banana. Packed full of easy-to-digest carbs, bananas replenish energy rapidly and are high in potassium – a vital nutrient to control the body’s fluid balance if you’re sweating through a round. Bananas offer grab-and-go convenience and are easy to store in a golf bag pocket, although some care must be taken to avoid bruising them. And with their natural, compostable packaging, they’re also an environmentally friendly golf snack.
2. ALMONDS
The buzz surrounding almonds as a golfing snack is based around them being a “natural energy” source. While they are low in carbohydrates, almonds are high in magnesium, which helps muscle function, oxygen absorption and electrolyte balance. Offering 6g of plant protein per serve, almonds will help satiate a golfer’s appetite while offering a sustained energy boost throughout a round. And the best thing? You can leave a sealed container of them in your golf bag and munch away for weeks.
3. TRAIL MIX
Trail mix is a great source of protein, good fats and carbs that will nourish golfers through an entire round. There are countless versions of custom trail mixes out there but sticking with the original dried-fruits-and-nuts version is your best option for golfing sustenance. Nuts and seeds contain plenty of beneficial protein and energy. And including a few walnuts into your trail mix will introduce a beneficial dose of Omega 3 fatty acids in your system, which can help a golfer’s brain maintain focus and concentration while out on the course. Avoid trail mixes containing chocolate pieces; apart from the sugar spike and subsequent collapse, they often melt in a golf bag and leave things in right old mess.
4. SANDWICHES
Chowing down on a sanga through the middle holes will be the ace up your sleeve in a round. Choose brown or multigrain bread as highly processed white bread will initially spike blood sugar levels before crashing suddenly. Which fillings should you choose to put in your sandwich? Ham and cheese will provide a good source of accessible carbs, protein and energy to refresh your blood sugar levels. Chicken and salad is also an excellent option but you’ll need an ice pack to prevent a nasty case of salmonella poisoning if you’re thinking of consuming it a couple of hours into a round. A low-sugar peanut butter is also a good choice but steer clear of heavy fillings such as bacon, which can make you feel sluggish.
5. PROTEIN BARS
Not all protein bars are created equal, so the trick is to read the ingredients on the packaging thoroughly. Some are loaded with sugar and fat levels to rival a chocolate bar. Look for the more natural protein bars that feature ingredients such as dates and nuts because they will provide some seriously good fuel for your body during a round; avoid the ones with cereals and sugar as the primary ingredients. Even the best golfers in the world can’t say no to a mid-round protein bar. Example: Ludvig Aberg lost his when an eager fan slapped it out of his hand at the 2024 Masters.
6. PRETZELS
A packet of pretzels offers an excellent carb hit for an immediate energy boost and can be stored inside a sealed container in your golf bag for weeks. They are crunchy so you’ll need to confine your munching while walking between shots to minimise disruption to your playing partners. Pretzels should be viewed as a more nutritious replacement for a packet of chips and the bonus is they don’t leave your hands greasy.
7. APPLES
An apple a day might keep the doctor away, but they are also proven to keep the hunger away as you power back to the clubhouse fresh as a Parisian baguette. The fibre in apples offers a consistent energy release, particularly when consumed in conjunction with nuts. And they require no peeling and are less prone to bruising in a golf bag than other fruits.
8. WATER
Grabbing a sports drink at the pro shop might be part of your pre-round routine but plain and simple water is just as effective at keeping you hydrated. If you’re playing a long round in the heat, a sports or energy drink may be beneficial to replace electrolytes escaping the body in the sweating process. However, they are often loaded with sugar. Drinking water at regular intervals will enable your body to stay hydrated and help convert the consumed food into energy more effectively, keeping your body fuelled for performance and your mind razor sharp.
9. COFFEE
Technically it’s a fluid and not a food, and it might be slightly controversial choice, but drinking a coffee during a round can help sharpen up your mental game. The presence of caffeine can also reduce fatigue and keep you feeling fresh and switched-on during a round. Too much coffee, however, can hinder performance and make your hands shake, which is never ideal when facing a three-foot downhill slider for par.
